The objective of endurance training is to develop the energy
production systems to meet the demands of the event.
The energy production systems
Adenosine triphosphate (ATP) is a chemical compound that
supplies energy for muscular contraction. Actively contracting muscles obtain
ATP from glucose stored in the blood stream and the breakdown of glycogen
stored in the muscles. Exercising for long periods of time will require the
complete oxidation of carbohydrates or free fatty acids in the mitochondria.
The types of endurance
The types of endurance are aerobic endurance, anaerobic
endurance, speed endurance and strength endurance. A sound basis of aerobic
endurance is fundamental for all events.
Work conducted by Gastin (2001) provides estimates of
anaerobic and aerobic energy contribution during selected periods of maximal
exercise (95% effort).
Duration
|
%
Aerobic
|
%
Anaerobic
|
0 – 10 seconds
|
6
|
94
|
1 – 15 seconds
|
12
|
88
|
0 – 20 seconds
|
18
|
82
|
0 – 30 seconds
|
27
|
73
|
0 – 45 seconds
|
37
|
63
|
0 – 60 seconds
|
45
|
55
|
0 – 75 seconds
|
51
|
48
|
0 – 90 seconds
|
56
|
44
|
0 – 120 seconds
|
63
|
37
|
0 – 180 seconds
|
73
|
27
|
0 – 240 seconds
|
79
|
21
|
Aerobic Endurance
During aerobic (with oxygen) work, the body is working at a
level that the demands for oxygen and fuel can be meet by the body's intake.
The only waste products formed are carbon dioxide and water which are removed
by sweating and breathing.
Aerobic endurance can be sub-divided as follows:
- Short aerobic - 2 minutes to 8 minutes (lactic/aerobic)
- Medium aerobic - 8 minutes to 30 minutes (mainly aerobic)
- Long aerobic - 30 minutes + (aerobic)
Aerobic endurance is developed using continuous and
interval running.
- Continuous duration runs to improve maximum oxygen uptake (VO2 max).
- Interval training to improve the heart as a muscular pump
Aerobic threshold
The aerobic threshold, point at which anaerobic energy
pathways start to operate, is around 65% of maximum heart rate. This is
approximately 40 beats lower than the anaerobic threshold. The aerobic
thresholds of untrained males range from 35 to 65% VO2 max.
During anaerobic (without oxygen) work, involving maximum
effort, the body is working so hard that the demands for oxygen and fuel
exceed the rate of supply and the muscles have to rely on the stored reserves
of fuel. The muscles, being starved of oxygen, take the body into a state
known as oxygen debt and lactic starts to accumulate in the muscles.
This point is known as the lactic threshold or anaerobic threshold or
onset of blood lactate accumulation (OBLA). Activity will not be resumed
until the lactic acid is removed and the oxygen debt repaid.
The body can resume limited activity after a small
proportion of the oxygen debt has been repaid. Since lactic acid is
produced, the correct term for this pathway is lactic anaerobic energy
pathway.
The alactic anaerobic pathway is when the body is working
anaerobically but without the production of lactic acid. This pathway depends
on the fuel stored in the muscle which lasts for approximately 4 seconds at
maximum effort.
Anaerobic endurance can be sub-divided as follows:
Anaerobic endurance can be developed by using repetition
methods of high intensity work with limited recovery.
Anaerobic threshold
The anaerobic threshold, the point at which lactic
acid starts to accumulates in the muscles, is considered to be somewhere
between 80% and 90% of your maximum heart rate and is approximately 40
beats higher than the aerobic threshold. Your anaerobic threshold can be
determined with anaerobic threshold testing.
Speed endurance
Speed endurance is used to develop the co-ordination of
muscle contraction. Repetition methods are used with a high number of sets,
low number of repetitions per set and intensity greater than 85% with
distances covered from 60% to 120% of racing distance. Competition and time
trials can be used in the development of speed endurance.
Example sessions
The following are the different types of speed endurance
sessions with examples for a 800m athlete targeting a sub two minute 800m:
' = minute,
" = seconds
frp = faster than target
race pace
srp = slower than target race pace
rp = target race pace
Strength endurance
Strength endurance is used to develop the athlete's
capacity to maintain the quality of their muscles' contractile force. All
athletes need to develop a basic level of strength endurance. Examples of
activities to develop strength endurance are – circuit training, weight
training, hill training, harness running, rattlek, ect.
Effect on the heart
As an endurance athlete, you will develop an athlete's
heart which is very different to the non athlete's heart.
You will have:
The above for the average person (non athlete) indicate a
probable heart block, hypertension, heart failure, a recent myocardial
infarct or cardiomyopathy. Should you need to go into hospital or see your
doctor, you should inform them that you are an endurance athlete.
GASTIN, P.B. (2001) Energy system interaction and relative
contribution during maximal exercise. Sports Med, 31 (10), p. 725-741.
McLELLAN, T. M. & SKINNER, J.S. (1981) The use of the
aerobic threshold as a basis for training. Can J Appl Sport Sci. 6 (4),
p. 197-201.
Related References
The following references provide additional information on
this topic:
DAVIS, J. A. et al. (1979) Anaerobic threshold alterations
caused by endurance training in middle-aged men. Journal of applied
physiology: respiratory, environmental and exercise physiology, 46 (6), p.
1039-1046
HELGGERUD, J. et al. (2001) Aerobic endurance training
improves soccer performance. Medicine and Science in Sports and Exercise,
33 (11), p. 1925-1931
TABATA, I. et al. (1996) Effects of moderate-intensity
endurance and high-intensity intermittent training on anaerobic capacity and
VO2max. Medicine and science in sports and exercise, 28 (10), p.
1327-1330
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